Rear Delts

[CNovaJason]

Hey guys, I saw Ruhl doing a pretty good workout for the rear delts which I never tried before, so I gave it a shot. It's pretty basic and not sure if I just overlooked rear delts overall but anyway.....it's leaning over a inclined bench only about 30 degrees and doing a reverse flye. If you know what I'm talking about please let me know about how exactly to hold the weights when bringing them up. I try to keep a flye type movement to where I know I"m working the delts but I'm not sure if I'm doing it correctly.

 

[musketeer]

You can basically do it:

light and slow and pause at the top and really target just the rear delts
OR
go really heavy and fire the weights up and just slow them down at the top and really fry the whole upper back.

I prefer doing the latter! If you have not reached a suitable level of muscle control where you can actualy tell when you are activating your rear delts then I would suggest doing the lighter, feeling, method for a few months first...

 

[Madcow2]

Musketeer gave good advice if you are really interested in finding a way to activate and isolate this muscle. Expiriment by feel until you have your technique and then do whatever your prefer.

All that being said, this is more appropriate for correcting an imbalance in your shoulder than anything else. If you are rowing, doing pullups and overhead work I wouldn't waste any time with this. It's contribution to getting big and strong is dogshit for the most part. If a ProBBer gets good results, it's because you need a ton of juice to get this to work. But like I said, if it's a question of imbalance, stability for the shoulder, or something holding back your core lifts then it might be worthwhile.